Sugar Cravings and Sobriety: What's Going On?

Sugar cravings and sobriety- what’s going on? You may have given up drinking successfully but now your sugar cravings feel intense and overwhelming. Don’t panic. This is common. Alcohol and sugar light up the same reward centre in the brain. Sugar can also be an emotional crutch through stress and let’s face it – early sobriety can be stressful So, here’s what’s going on with those sugar cravings in sobriety and what to do about them.

The Chemical Connection

To understand why sugar cravings feel overwhelming in sobriety, we need to dive into the chemistry behind addiction. Alcohol hijacks the brain's reward system, flooding it with feel-good neurotransmitters like dopamine. When you get sober and take alcohol away, the brain seeks alternative ways to satisfy its cravings. Sugar, with its ability to trigger dopamine release, becomes an irresistible substitute.

Stress and Emotions

Another crucial factor in the sugar-sobriety connection is stress. During early sobriety, you may experience heightened stress levels while adjusting to life without wine to ‘take the edge off’ a busy day. To cope with this stress, we understandably turn to comfort foods high in sugar. Eating sugar gives us a quick mood boost and a sense of relief, offering much-needed comfort.

The Brain's Response

When we eat sugar, their brain releases endorphins, which can temporarily alleviate stress and discomfort. This positive reinforcement encourages the brain to crave sugar as a way to self-soothe. The cycle of stress leading to sugar consumption can become a problematic pattern, making it harder and harder to break free from sugar cravings.  

Nutritional Deficiencies

Alcohol depletes the body of essential nutrients, leading to imbalances that can contribute to cravings. Chronic alcohol use can lead to thiamine deficiency, which can affect glucose metabolism and increase sugar cravings. When we give up drinking, it's vital to address these nutritional deficiencies through a balanced diet and supplements to reduce sugar cravings and boost overall health.

The Role of Routine

Let’s face it, ‘wine time’ often becomes a significant part of a daily routine. In sobriety, it's crucial to establish new routines and habits. When we don’t, it feels like ‘something is missing’ which can lead to poor eating choices to fill that gap. We may replace wine rituals with sugar rituals, which leads us into a dependence on the sweet stuff. Recognizing the importance of establishing healthier routines can help break this cycle.

Social and Environmental Triggers

Like alcohol, sugar is everywhere. Being around people who eat sugary foods or going to events where sugary snacks are right in front of you can trigger cravings. Learning to navigate these situations and finding alternatives to sugary treats can be a crucial part of managing the sugar monster in sobriety.

How to Manage Sugar Cravings in Sobriety:

1.    Mindful Eating:

Practice mindfulness during meals to help you become more aware of your sugar cravings and make conscious choices about what you eat. Plan ahead for cravings with healthier alternatives like blueberries, strawberries and a small amount of dark chocolate (over 85% cocoa).

2.    Balanced Diet:

Focus on a diet rich in whole foods, including fruits, vegetables, proteins, and whole grains, to provide your body with essential nutrients and stabilize blood sugar levels.

3.    Stay Hydrated:

Sometimes being thirsty can be mistaken for hunger or cravings. Drinking enough water to help reduce false sugar cravings.

4.    Support:

Join a supportive group like my private Facebook group The Women’s Wellbeing Collective to share experiences and strategies for managing sugar cravings.

5.    Sleep:

Getting enough sleep at night will greatly reduce sugar cravings. When we are tired, we go looking for an instant energy source (sugar). Aim for at least 8 or 9 hours of sleep a night.

Sugar cravings during sobriety are complex and common and can challenge us all! Understanding the chemical, emotional, and psychological factors is vital for managing them effectively. Adopt healthy eating habits, seek out support online, and develop a sleep routine.

If you need help coping with early sobriety or changing your relationship with alcohol, check out my online programs here. I’d love to support you.